10 kickers per leg

10 KB deadlifts

10 Banded good mornings

5 Russian Swings

10 Squat2Stands

10 Iron Crosses

10 Scorpions

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, RDLs, deadlifts, banded deadlifts


Banded Deadlift


Increase weight ea set

Video courtesy of Rogue Fitness.

Looking to use a bit of the overload principle for deadlifts this cycle.  By adding band resistance to the lift, the load increases the higher you move the bar.  This will help eliminate sticking points when you go back to a heavy regular deadlift.  Whatever band you use in week one, try to use that same band throughout the cycle.


EMOM 16:

Min 1 – 12 Russian KB Swings (70/55)

Min 2 – 15 KB Sumo Deadlift High Pulls (70/55)

Min 3 – 18 Goblet Squats (70/55)

Min 4 – 30′ Suitcase carry L-Arm/30′ Suitcase carry R-Arm (70/55)

Video courtesy of WODstar. Core and posterior chain will get tested today!  The rep scheme should allow plenty of recovery time between movements.

Scaling Options:

KB weight -> 55/35 -> as needed

Cool Down:

Scorpion Pose – 1 Min per side


Roll out T-spine – 30 passes


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